Preparation Time: 10 mins
Cooking Time: 45 mins
Rating:
FatSecret Members Average Rating
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by member: k8yk
Spicy Vegan Lentil Soup with Onions
Simple soup, very inexpensive and healthy. Great source of fiber and vegan protein.
Ingredients
Directions
- In a stock pot, heat oil over medium heat.
- Sauté chopped onion and habanero peppers until onion is soft (about 5 minutes).
- Add minced garlic and sauté until fragrant (about 1 minute).
- Add 8 cups of water, spices, and tomato paste. Bring to a boil. Spice measurements are approximate, so adjust to taste.
- Add lentils, reduce heat and simmer 45 minutes or until lentils are soft.
- Serve garnished with fresh cilantro, scallions, kefir, sour cream or cheese.
- Note: pictured with fresh cilantro, kefir and marble rye toast - not included in calorie total.
198 members have added this recipe to their cookbook.
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Reviews
I haven't decided about this soup. I followed it perfectly and it was HOT! I tried it right off the stove though so the hot was from the peppers and from the temp. I am confused about the serving size too, I am assuming 1 cup.
29 Mar 11 by member: camster
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Very easy to make, even for a soup rookie. Very tasty and the spice is not overpoweringly.
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This is one of my favorite easy meals. For a heartier soup, you could think of adding potatoes and carrots or other vegetables!
28 Nov 10 by member: k8yk
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Nutritional Summary:
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There are 215 calories in 1 serving of Spicy Vegan Lentil Soup with Onions.
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Calorie Breakdown: 11% fat, 64% carbs, 25% prot. |
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Nutrition Facts
Amount Per Serving
Calories
215
% Daily Values*
Total Fat
2.72g
3%
Saturated Fat
0.432g
2%
Trans Fat
-
Polyunsaturated Fat
0.956g
Monounsaturated Fat
1.052g
Cholesterol
0mg
0%
Sodium
887mg
39%
Total Carbohydrate
35.3g
13%
Dietary Fiber
16g
57%
Sugars
3.64g
Protein
13.61g
Vitamin D
-
Calcium
51mg
4%
Iron
4.88mg
27%
Potassium
666mg
14%
Vitamin A
30mcg
3%
Vitamin C
30.4mg
34%
Calorie Breakdown:
Carbohydrate (64%)
Fat (11%)
Protein (25%)
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*Based on an RDI of 2000 calories
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